I’ve received a lot of feedback since I began posting my study about living a strict vegetarian diet for a month. One question I keep getting asked is what my workout routine and if I workout from home or at a gym. I decided I would answer this question now instead of waiting till the study is over since I have quite a few questions to answer once this is all said and done.



My workout routine was varying quite a bit from day to day, switching things up a bit, but I’ve finally pinpointed a workout routine that works great for me. I don’t recommend you do the exact workout routine if you aren’t in decent shape, or you may end up being so tired the next day that you don’t want to exercise.

All my workouts are done in the gym except on Sundays and Thursdays. These two days I workout from home due to schedule restrictions on these days.

If you are doing these workout routines with a partner, on average they should take around an hour and 30 minutes to an hour and 45 minutes depending on the routine. If alone, it should be cut down to an hour and 15 minutes to and hour and a half.

Monday

Mondays are mostly chest based and focus a little on the arms.

• Elliptical machine: 45 minutes, ramp is set from 9 - 12, resistance is anywhere from 13 - 20 (variations depend on the elliptical machine I use that day)


• Dumbbell Bench Press: 3 sets of 8-10 reps (60lbs, 65lbs then 70lbs per hand)


• Dumbbell Bent Over Row: 3 sets of 12 reps (40lbs then 50lbs)


• Dumbbell Incline Bench Press: 2 sets of 5 reps (40lbs then 50lbs)


• Dumbbell Squat: 2 sets of 15 reps (40lbs per hand both sets)

Tuesday

Tuesdays I give my chest a break and focus more on the arms.

• Elliptical machine: 45 minutes ramp is set from 9 - 12, resistance is anywhere from 13 - 20 (variations depend on the elliptical machine I use that day)


• Close Hand Pullup: 3 sets of 8 - 10 reps (I don’t add the weight like the girl in the video does haha, i’m too weak for that!)


• Negative Chinup: 2 sets of 5 reps (I do these without the assistance of a bench)


• Negative Dip: 2 sets of 5 reps


• Inverted Row: 3 sets of 15 - 25 reps


• Dumbbell Curl: 3 sets of 8 - 10 reps (35lbs, 45lbs then 55 - 60lbs)


• Dumbbell Tricep Extensions: 3 sets of 10 - 20 reps

Wednesday

Wednesdays and Fridays I try to focus mostly on abs and cardio.

• Elliptical machine: 45 minutes ramp is set from 9 - 12, resistance is anywhere from 13 - 20 (variations depend on the elliptical machine I use that day)


• “The Ultimate Medicine Ball Workout” (it’s easier to link to the directions that I have taken it from than regurgitating what Men’s health has done so well to write.)


• Jump Rope: 10 minutes

Thursday

Thursday is focused solely on cardio and conditioning

• Kickboxing: 20 - 30 minutes I do a combination of different things when kickboxing against my partner who holds the pads.


• Wide Pushups: 3 sets of 20 reps (when doing these pushups on the push back up I clap in between)


• Close hand pushups: 3 sets of 20 reps


• Jump Rope: 10 minutes


• Close Hand Pullup: 3 sets of 8 - 10 reps (I don’t add the weight like the girl in the video does haha, i’m too weak for that!)

Friday

I focus again as I did on Wednesday on the abs and cardio.

• Elliptical machine: 45 minutes ramp is set from 9 - 12, resistance is anywhere from 13 - 20 (variations depend on the elliptical machine I use that day)


• “The Ultimate Medicine Ball Workout”(it’s easier to link to the directions that I have taken it from than regurgitating what Men’s health has done so well to write.)


• Jump Rope: 10 minutes

Saturday

Rest: I’ve got to do it one day!

Sunday

I am not going to lie, I began doing Sunday workouts starting this week. This is a brutal workout, and I would not recommend this for the faint at heart.

• “The Spartacus Workout”: This is intended to be very high intensity, only taking time to switch between each station.

My workouts focus mostly on upper body, but quite a few of my workouts include rows, bent over rows, squats and many other exercises that focus on the legs which is why I don’t have a specific day dedicated to them, since they get worked out the most.

If you are attempting any of these workouts, go at your own pace, don’t try to keep up and if you can do better than me that’s great. Be sure to have lots and lots of water, these workouts will leave you dripping with sweat and completely dehydrated. Once you’re done with the workout, be sure to have a fruit smoothie with some soy protein in it.

Again if you have any comments, questions or suggestions feel free to comment below or email me at Jordanddunn@gmail.com.